Hunters Creek CrossFit – Hunters Creek Weightlifting Club

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Warm-up

200m row

45 sec HS HOLD

12 LUNGES

12 OHS

50Ft BEAR CRAWL

2 sets of complex with BB

Snatch Push Press

Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

65-75%

STR: Deadlift

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×1

MET: Metcon (No Measure)

EMOM for 10 min (5 “working” sets):

1A: Odd Minutes: 3 Hang Snatches (right above the knee)

1B: Even Minutes: 3 Tall Box Jumps